6 Food Combinations That’ll Boost Your Gut Health

Prebiotics and probiotics are key players in optimizing gut health and managing symptoms of chronic diseases such as type 2 diabetes, obesity, and autoimmune disorders. Prebiotics are components of certain foods (such as garlic and onions) that serve as the fuel for probiotics—the “good” bacteria, or live cultures—found naturally in your gut and also in foods like yogurt and sauerkraut.

Prebiotics and probiotics work in tandem, creating a symbiotic effect that fosters the growth and activity of good belly bacteria that can help strengthen immunity, aid in digestion (which in turn improves nutrient absorption), and even boost your mood. You may notice bottles of pills marketed as “synbiotics” in the cooler case of your health-food store, but there’s no need to seek out supplements. With these six delicious recipes that incorporate pre- and probiotic ingredients and are designed to garner all those good-bug benefits, we prove that achieving bacterial synergy is easier (and tastier) than you think.

Struggling to cook healthy? We'll help you prep.

Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles.

The Pros of Prebiotics

All types of fiber are healthy, but our gut is partial to two: fructans and cellulose. Both bypass digestion in the upper GI tract and reach the colon still intact, where they ferment and feed our good bacteria.

Fructans are found in many plants—from artichokes and onions to raspberries. Some food manufacturers add a certain type of fructan called inulin (often extracted from chicory root) to food products to add prebiotics, improve structure and/or taste, and boost fiber.

Cellulose is found in celery and the parts of produce we tend to discard (such as the fibrous stalks of broccoli and stringy bottoms of asparagus).